Creatine is designed to decrease the recovery time for the process of muscle breakdown after working out. I work out all parts of my body every day and I have no problems without creatine, but my workouts are not quite extreme.
Only use Creatine if you want to do weight training 4-5 days a week or more at 100% activity level (extreme impact). A good nights sleep is required as well, for proper muscle growth. Creatine will allow your muscles to not feel as worn out, due to their enhanced recovery.
Another consideration is your calorie intake. Here is the formula to find out how many calories you should be consuming per day.
Weight X Gender = Basal Metabolic Rate (BMR)
Male = 11
Female = 10
Then you take the BMR and...
Activity level * BMR = Daily Activity Needs (DAN)
.3 = No exercise
.5 = Light exercise
.75 = Fairly active
1.00 = Extremely active
Then you take the BMR + DAN and you get the calories per day you should be consuming.
I will do myself:
120 (pounds) * 11 (male) = 1320 (BMR)
1320 x 1 = 1320 (DAN)
1320 (BMR) + 1320 (DAN) = 2640 calories per day
Calorie consumption is extremely important otherwise you will begin to lose weight.
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